What a beautiful morning at Speas! \u00a0An Elite Eight of regulars gathered to get stronger together. Started with the usual Warmarama: \u00a0SSH, Imp Walkers, Abe V, Whirlies avec Clap, arm waggling, squats and one more sloooow squat. Then to brick planter in front of school for first ladder. (Since it\u2019s the 13th of the month, we didn\u2019t want to walk under any ladders, so we crushed a few instead. \ud83d\ude04). Ladder started with 10 erkins and 10 derkins, followed by 10 WWII\u2019s. Decreased erkins and derkins by 1 each round but stayed with 10 WWII\u2019s, so 10 rounds. Then we traversed the parking lot doing strolling Mike Phelps to first island, then lunge walked to next one, then bear crawled to next one, then strolling overhead claps to last one.
\nThen to playground for next ladder. Counted down from 10 pull-ups to 1, with 25 squats afterwards for 5 rounds and 10 WWII\u2019s afterwards for 5 rounds. So that\u2019s 150 WWII\u2019s\/guy. Then to rocks! \u00a0Another ladder: \u00a0curls, skull crushers, bent over rows, and OH presses, all IC, 10 first round and all the way down to 1. \ud83e\udd75<\/p>\n
To wall for 2 minute wall sit, no time for Wall Ball Crawl. \ud83d\ude22. Splash was especially sad. Back to flagpole for quick Mary of 30 IC lo-flutter and only time for 2 Huckleberry merkins, Done!<\/p>\n
All seemed to enjoy the morning. Plenty of derkins and pull-ups for everyone is what I heard. \ud83d\ude01<\/p>\n
This bunch of HIM seriously crushed the workout. Was a pleasure to lead. YHC took us out with prayer for elderly family members, Greenspan and family, peace, and being aware of God\u2019s love for us and our responsibility to pass it along.<\/p>\n","protected":false},"excerpt":{"rendered":"
What a beautiful morning at Speas! \u00a0An Elite Eight of regulars gathered to get stronger together. Started with the usual Warmarama: \u00a0SSH, Imp Walkers, Abe V, Whirlies avec Clap, arm waggling, squats and one more sloooow squat. Then to brick planter in front of school for first ladder. (Since it\u2019s the 13th of the month, […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[102,103,150],"class_list":["post-23407","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-purgatory"],"acf":{"q":"Green Acres ","date":"4-13-2024","pax":"Splash, D-Day, Superfly, Ziggy Stardust, Wobegon, Tonka, Bloodsport (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23407"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23407\/revisions"}],"predecessor-version":[{"id":23409,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23407\/revisions\/23409"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}